▸ Legs
Dumbbell Seated One-Leg Calf Raise
CalvesDumbbell
beginner · isolation · strength
A calves movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Place a block on the floor about 12 inches from a flat bench.
02
Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
03
Now place the ball of your left foot on the block. This will be your starting position.
04
Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
05
Slowly return to the starting position, stretching as far down as possible.
06
Repeat for your prescribed number of repetitions and then repeat with the right leg.